An 8-week program designed to build muscle and increase strength. Main muscle groups of focus: glutes, overall lower body, shoulders and back. Main exercises of focus: squats, deadlifts, hip thrusts, pull ups, dips, and shoulder press. Pilates deep core workouts are optional on rest days.

Train Like Sophia 3.0

Glute Guide 2.0

Train Like Sophia 2.0

Workouts

Train like Sophia

Glute guide

Beginner Workouts

Pull up program

Personal Trainer and Macro Coach

Pilates Deep Core 1

Lower body day 1

Upper body day 1

Pilates Deep Core 2

Lower body day 2

Upper body day 2

Pilates Deep Core 3

Lower body Week 2 day 1

Upper body Week 2 day 1

Pilates Deep Core 4

Lower body Week 2 day 2

Upper body Week 2 Day 2

Lower body week 3 day 1

Upper body week 3 day 1

Pilates deep core 5

Lower body week 3 day 2

Upper body week 3 day 2

Deep core workout 6

Lower body week 4 day 1

Upper body week 4 day 1

Deep core 7

Lower body week 4 day 2

Upper body week 4 day 2

Deep core 8

Lower body week 5 day 1

Upper body week 5 day 1

Deep core 9

Lower body week 5 day 2

Upper body week 5 day 2

Deep core 10

Train Like Sophia 3.0

Sessions (30)

Details

Features that support your success